A Personalized Guide From

YOU ARE
Hip Mobility • Stage 1 Move Personalized Guide

HERE
Stage 1:

MOVE
Stage 2:

MOBILIZE
Stage 3:

MAINTAIN
WHAT
STAGE 1
LOOKS
LIKE
Hip Mobility • Stage 1 Move Personalized Guide

THE BIG PICTURE:

Welcome to Stage 1: MOVE! At this stage, you're focusing on introducing gentle,
basic movements to ease stiffness and begin the journey toward improved hip
mobility. Think of this stage as warming up a cold car engine on a winter day;
you’re preparing your body to move more freely and comfortably. You may
already understand why hip mobility is important, but if you want more
information, I summarize the benefits and consequences of good and bad hip
mobility at the end of this guide.

Your Main Challenge:

Establishing regular, simple movement habits

Reducing initial stiffness and discomfort
Building basic awareness of hip movement patterns

Your Daily Focus

Your daily goal at this stage is straightforward:

Perform gentle mobility exercises daily

Aim for consistent, small sessions rather than infrequent,

intense sessions

Listen to your body and adjust intensity based on comfort

Integrate simple, low-impact activities (e.g., walking, gentle

stretching

Focus on smooth, controlled movements rather than

pushing for deeper ranges immediately
Hip Mobility • Stage 1 Move Personalized Guide

THE KEYS
TO SUCCESS

Signs Your Doing Signs You Need

It Right More Work

Consistent discomfort or stiffness

Your hips feel less stiff after
persists despite daily practice
exercise

Movements feel painful rather

Daily movements (such as sitting,
than relieving
standing, and walking) start feeling
slightly easier
Difficulty maintaining a daily
routine (missing multiple days in a
You enjoy the consistency of your
row)
daily mobility routine

You don't notice any improvement

You experience mild relief from
in daily activities
tightness or discomfort

The Big Goal:

Your main goal at Stage 1 is to establish consistent daily movement habits that
gently reduce stiffness and set you up for continued progress. Success here means
your body begins moving more comfortably, you experience reduced discomfort,
and you’re confidently ready to move on to more targeted mobility drills in Stage 2.
Hip Mobility • Stage 1 Move Personalized Guide

MOVING TO STAGE 2
You’ll know you're ready to
move to stage 2 when

Exercises feel easy and natural, prompting you to want more challenge

Clear improvements in hip mobility noticeable in everyday movements

Consistent performance of exercises with little to no discomfort

You feel confident to take on deeper, more complex mobility drills

YOUR HIP
MOBILITY PROGRAM
Hip Mobility • Stage 1 Move Personalized Guide

USING THE PROGRAM

SEQUENCING
Perform 2 sets of each exercise before moving to the next exercises

You will not need a ton of rest between sets or exercises since the intensity of all of
the movements is quite low. You can rest for as little as 15-30 seconds up to 1-2
minutes

Using The Tempo Column

If you are unfamiliar, here is an example of how to follow the tempo: 4.3.2.1. The
first number is the eccentric portion, the second is the isometric portion, the third
is the concentric portion, and the last number is the time between reps. In this
case, the lift would include a 4-second lowering, a 3-second pause at the bottom, a
2-second drive up, and a 1-second pause between reps.

You will also see the words relaxed pace and reactive. If you see an X, that means
as fast as you can control. Relaxed pace means go slow and taking your time,
compared to reactive, which means go as fast as you can control. Do not push
yourself beyond what you can control that is how injuries occur!

Disclaimer
By performing these exercises, you understand that there is an inherent risk that
comes with exercise. Although Luke Walton is a certified trainer, you agree that
Luke Walton and Solstice Fitness Club have taken steps to reduce the risks and
increase the safety of the Activities and guides, it is not possible for Luke Walton
and Solstice Fitness Club to make them completely safe. By performing these
exercises, you freely accept and fully assume any and all of the risks, dangers, and
hazards involved and the possibility of injury, death, or property damage.
Hip Mobility • Stage 1 Move Personalized Guide

THE PROGRAM
How And When To Use It
Aim to perform this routine 4-7 days a week to consistently work on
improving your hip mobility.

Perform this routine before lower body or full body workouts. This will allow you to
begin strengthening the new ranges of motion that you are unlocking.

Exercises Sets Reps Tempo

Standing Leg
2 10/side Relaxed Tempo
swing

Seated figure 4 2 20-30sec/side 2.2.2.1

worlds greatest
2 6/side 2.2.2.1
stretch

laying knee
2 10/side Hold
drops
Hip Mobility • Stage 1 Move Personalized Guide

Breaking Down Mobility

When someone talks about mobility, they are referring to the ability of a joint to
move freely through its full range of motion. Unlike flexibility, which deals with
muscle length, mobility focuses on the functionality of your joints, how well they
move, and how easily they glide through their intended motion with strength,
stability, and no pain. Good mobility is essential for maintaining strength,
reducing injury risk, and improving overall movement patterns.

Why Hip Mobility Matters

The hips are one of the largest and most important joints in the body. They
are responsible for a wide range of motions that are essential in daily life,
sports, and exercise. Proper hip mobility allows you to move efficiently with
proper posture and mechanics, which improves your lifestyle, performance
and helps prevent injuries. Here's how:

Improved Movement and Athletic Performance: Whether you're walking,

hiking, sprinting, jumping, or lifting, hip mobility is key. Good mobility allows
you to move through a greater range of motion, making your movements more
fluid and powerful.

Enhanced Posture: Restricted hips can lead to compensations in your posture,

contributing to lower back, knee, and ankle pain.

Reduced Injury Risk: Tight hips can affect how you squat, walk, or even stand.
Poor hip function often leads to improper mechanics and strain on other parts
of the body, increasing your risk of injury.
Hip Mobility • Stage 1 Move Personalized Guide

The Consequences of Poor Hip Mobility

When your hips become tight or stiff, it can have a cascading effect on your
entire body. Common issues caused by poor hip mobility include:

Lower Back Pain: Restricted hip movement often results in the

overcompensation of the lower back. This can lead to pain, discomfort, and
eventually, injury.

Knee and Ankle Issues: Tight hips affect the alignment and movement of the
knees and ankles, leading to poor movement patterns that increase the risk of
injury in these joints.

Decreased Athletic Performance: If you can't move your hips freely, your
sprinting, squatting, and jumping performance will suffer. Tight hips will limit
your power and speed.

Postural Imbalances: Poor hip mobility often results in poor posture. Over
time, this can lead to more significant issues like chronic pain or injury.

Remember, this stage is all about starting to move better and getting moving
consistently. You don’t want to rush this stage; getting started can be
frustrating for one reason.

Your expectations...

We always expect things to happen faster than they do, especially when it
comes to our bodies. Don’t compare yourself to everyone else and build the
foundation and habits you need.
 ACESS TO
STAGE 2
If you are ready for stage 2 you can find it here

Get Stage 2